Sub 3h15

For anyone trying to crack the 3h15 barrier anywhere in the world

561 to 580 of 37,186 messages
15/12/2010 at 22:50
Good luck to Knight Rider and Jane 326 for tomorrow!
15/12/2010 at 23:00
Thanks Minni!
15/12/2010 at 23:10

Poacher - looks like we're on the 8 hour "train" in Feb

Plenty of good stuff out there, and no time to comment 'cos I've got to have some shuteye before tomorrow's early morning run.

As for vital stats, I'm about 5'11", 72kg (note interesting mix of imperial and metric!) and according to our scales I've got a body fat %age of about 13.5% - not bad by normal standards, but against a benchmark of 6% for top marathon runners, I feel rather lardy.

15/12/2010 at 23:21

  good luck to the SS hopefuls !!!

  Luna Man great 10k

 MsE  how mischievous of you to ask height weight etc....funny tho.Will add mine for the record...

 5ft 8"  about 67kg (10st 6lb) and the oldest on here...just!

 11miles today first 6m at 7.50mm last 5 at 6.50mm.

15/12/2010 at 23:58

Pipes - oh fab, you marshalls did a fantastic job on such a cold day, especially with the 1/2 hour delayed start, so thanks to the lot of you. Much easier as a runner staying inside waiting and drinking tea (though that did necessitate another pit stop!). I've run the Banbury 15 before and loved it, so I'll sign up for that for sure. White Horse is the week before VLM though I think, so I won't be doing that.  I do the Brighton Half every year, so that's my MP test target.

Thing is about lightweights, I'm sure we break more easily!

I have voted.

15/12/2010 at 23:58

Nice 11 miler there efc.

Maybe all these vital stats should be compiled into another list. We love 'em!

Thanks for the good wishes, looking forward to finding out tomorrow one way or another.
Good luck to Jane as well for tomorrow.

7 miles for me tonight all done at Mara pace + 30 seconds pace (7.52mm).
Going to start building this midweek run up each week to about 13/14 miles.

16/12/2010 at 08:28

Good luck to Jane and KR!

Out at 6:00 a.m this mormning into the cold for a nice 11m, in progression from 7:30mm to 6:50mm, av 7:12mm. Felt good, and HR was nice and low too, av139bpm, which has to be A Good Thing.

That's 30 miles so far this week, but I have a 5-miler on Saturday afternoon followed by the works' Christmas dinner/p**s-up, so who knows if I'll be able to do anything on Sunday. Gym tomorrow after an early date at the MOT.

16/12/2010 at 08:57

I definitely can't keep up with you lot. Perhaps I should re-locate to a slower thread

Nice running EFC, KR and Ant plus everyone else on the last 3 pages!

Good luck to KR and Jane today.

Calf a bit  easier today, but I decided to give it another rest. This decision was helped by the fact that I needed some time this morning to put together an order of service for this weekend; the Church where I'm preaching wanted it by today for music/choir rehearsal. I'm not good at preparing this far in advance - the sermon is usually finished about 5 mins before I leave the house on the Sunday morning!

16/12/2010 at 08:59

Good luck KR and jane!

Great 10k LM, those FIRST marathon schedules are great for producing good 10k times.

My vitals are – 41 years old, 6 feet tall and 11 stone having come down from 12 ½ stone since taking up running in February last year. I’m now lighter than I have ever been in adulthood and still eat over 3,500 calories a day!



Edited: 16/12/2010 at 09:04
16/12/2010 at 09:14
Good luck to KR and Jane
16/12/2010 at 09:24
Oh yes, I'm 44 years old, 6'3", 11 stone plus one or two pounds (haven't weighed myself for months, but my weight is very stable), and wear running shoes with mild support and cushioning. I really ought to have a proper gait analysis done; I did have one done last year, but I'm not convinced that they knew what they were talking about.
Edited: 16/12/2010 at 09:24
16/12/2010 at 09:39
ok now feeling overweight...
16/12/2010 at 09:56

Blimey - things move fast on here these days, anyone would think there's a race coming up soon, or is it just the enthusiasm for starting the training.

Sue - Yes it's Lochaber I'm targeting this spring, sad that you wont be making it there and think it is also a shame that Jools didn't pick up on your suggestion from last April/May and do Lochaber instead of VLM, with any sub 3:15 performance she would have been in with a chance of a podium finish, a minimal sub 3 would probably be top spot.

Fraser - Glad to hear that you got outside for a run, whilst most of the pavements around here are fine there are still some with six inch thick rutted mess on them, hence still too risky to do much outdoors. And it is now snowing again, two inches in the last two hours.

Another treadmill session for me last night. It was a tough and horrid 15 miles at just under 70%WHR. Which brings the total to 120 treadmill miles in the last fifteen days, I just hope there's a payback come the main day.

16/12/2010 at 10:07

wow OGL - that's proper bonkers...

In other news  - London Marathon Elites:

http://news.bbc.co.uk/sport1/hi/athletics/9292153.stm

16/12/2010 at 10:31

Wireless network being updated and school so with that and tri club training last night, has taken me a while to catuch up on the reading.

Could give you my vital stats, but lets just say I am right in the average of this thread.

Respect due OGL for that mileage. Have you considered purchasing some Yaktraks or similar?

16/12/2010 at 10:44

luna man - Nice fairweather cycling graph!

MsE - Sorry, I did read about your tempo run but the forum's been moving so quick I thought it was longer ago than that. As far as warming up goes, I wouldn't worry about saving some of the mileage in a particular session for a warm-down. Like you and Fraser, it takes me a few miles to warm up the body and prepare the mind for the faster bits so tend to leave that for the end of the session. A stretch afterwards is warmdown enough in my book.

SBD - Which bit of P&D will you sacrifice to fit the weekly interval sessions in? Not sure we meant the same thing about the cycle. My thought was to spread each week's training over 8-10 days so you could effectively get 4 hard sessions into 'a week'. Obviously that means there'll be less 'weeks' than 18 but you won't miss any of the sessions P&D think are essential.

Hope your guts are back to normal MM. Pacey stuff for someone with a churning stomach. I've alot to do if The Regency is to be a smackdown rather than a smacked arse!

Good running people, with OGL managing a ridiculous number of miles on the mill. I suspect Fraser's not far behind that total too. Fraser - forgot to say, a train would be a bonus in May. Latest count could see 4 carriages but we'll have to see how the planned paces pan out nearer the time.

Scooby - Sorry to hear of your loss. Fabulous drinking ability though.

Ant - Keep wearing those crazy coloured t-shirts and no-one will believe you're over 40

Due to hopefully being busy tonight with getting keys for new house and going out on the lash with work tomorrow, last night's running had to be all things to all sessions. I was a little nervous before heading out at 5pm, from work. Anyone else get nervous before big runs? Anyway, a lovely chilly, still night for it. A smidge over 18 miles, done as 5 easy, 4prog MP, 5 easy, 4prog MP.
First 5 Easy - 8:25mm, ave 125bpm
Then 7:16, 7:10, 6:59, 6:54  ave 145bpm
Second 5 Easy - 8:22mm, ave 133bpm
Then 7:21, 7:08, 6:55, 6:44  ave 149bpm
Really pleased with the session although I was practically on my knees by the end and nearly ran into a bus stop. The recent increase in miles over the last 6 weeks of base building is really paying dividends.

Good luck to the Super6 hopefuls today!

16/12/2010 at 10:52

Nice run there B&B. I reckon if you carry on like that MM will need to get his arse in gear

Stupid question time: PMP or Prog MP. What does that mean exactly? Does it mean running 1m at current MP and upping it slowly to target MP?

Feel a bit bad about not sharing my vitals: I am a fun loving guy, GSH, Blue (come to bed) eyes, and no longer shave my legs. PM me if your interested

16/12/2010 at 11:22
he he he
16/12/2010 at 11:26
Keir! I think PMP is planned or potential MP(same thing really). Prog MP, which I may have made up, is exactly what you said. It's kind of current MP with a view to being faster. Having said that, my current MP is actually 7:42mm but I'm not training at that.
16/12/2010 at 11:37
BandB - textbook pacing on your 18 miler there mate. Did you find yourself referring to the Garmin alot or just do it on feel ? Looking like MP could start with a 6 come May ! I found the test 20 miler 8 weeks out (10 easy, 10 MP) really helpful to settle on final MP
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